Ever wonder why some people go *dairy-free?* Children grow up with a lactase enzyme that breaks down the sugars in milk, but some people lose this enzyme as adults. People with lactose intolerance experience annoying side effects like stomach aches, diarrhea, + gas, after drinking // eating foods with dairy milk. As heartbreaking as this is [but cheese!], luckily, there are lactose-free alternatives for your favorite foods —
Most lactose-free milks are nut-based + vegan-friendly, so you can enjoy a similar yummy drink without the side effects. Some are soy milk, almond milk, coconut milk, cashew milk + rice milk, available typically in both chocolate // vanilla + sweetened // unsweetened For a post-workout snack, lactose-free milks taste great with protein powders + in smoothies!
Lactose-free yogurts are now available in various versions + flavors, just like dairy-milk yogurt! SO Delicious + Green Valley Organics are two companies that create lactose-free products in a range of flavors, like chocolate, mango, + strawberry. If you’re limited to dairy options, opt for Greek yogurt over traditional yogurt. A regular yogurt can contain up to 14 grams of lactose, while Greek yogurt contains around 6 grams due to its different processing. It’s all about moderation + what your body can handle!
3] ICE CREAM
Ice cream can be lactose-intolerant friendly too! Popular ice cream brands, like Ben & Jerry’s + Breyers, offer lactose-free // non-dairy versions of your favorite flavors. Most dairy-free ice creams have an almond // coconut milk base. You can also make lactose-free ice cream at home. Banana “nice” cream or froyo blends frozen bananas with added flavors + fruits. It’s a super simple lactose alternative that is perfect for anyone with a nut allergy!
For all the cheese lovers out there, there are plant-based cheese options! Field Roast’s Chao Cheese is a vegan coconut cheese alternative without any lactose. Tofutti is another brand that offers dairy-free, soy-based cheese, sour cream, + cream cheese. Other lactose-free alternatives are nutritional yeast [dried + crumbled yeast that has a cheesy flavor] + seasoned tofu crumbles.
Always talk to your doctor before self-diagnosing or changing your diet! You can still eat these *tasty* alternatives even if you aren’t lactose intolerant. We’d love to see your finds, so share with us your favorite lactose-free foods on Instagram with #CHAARGeats! : )
++ Brittany Bluthardt [@brittanyblu_inchaarg] // Butler University